How to Adapt My Workouts When I Don’t Have Energy

More often than not, we believe that once we establish a workout routine, we must stick to it exactly as planned: “2 times a week strength training, 3 times a week cardio,” etc. And we think that if we don’t follow it perfectly or if we change it, we won’t see results, and any progress we’ve made will be lost.

The truth is, that’s not how it works.

The first thing we need to understand is that just because some days you didn’t follow your workout plan or you modified it, you won’t lose your progress. 

It’s not the end of the world, either. It’s completely normal to have days when, due to physical or mental exhaustion, you simply don’t feel like working out. And for us women, there are days in our cycle when it’s simply not possible  of course, this varies from person to person.

The most important thing to understand is that exercise can be flexible and should adapt to your mood or energy level. 

For example, if you have an established routine whether it’s cardio or strength training  but one day you don’t feel up for it or need something less intense, that’s totally fine. You can modify or change it, and that is also progress.

What factors can lead to low-energy days?

• Lack of sleep
• Too much work
• Not enough rest
• Your menstrual cycle
• Feeling physically or mentally exhausted

All of these can be factors. And here’s something we often forget or ignore: rest days are a crucial part of your progress. 

If you don’t incorporate rest or recovery days, your body and mind will eventually demand them  and not in the best way.

So, what do I do when I don’t feel good enough to work out?

There are two things you can do:

1. Take an active recovery day.
   Just do light stretching, yoga, or mobility exercises. These are gentle on your body, don’t require much effort, and let you focus on your breathing.

2. Do a less intense workout.
   You can still move your body with a shorter or lower-impact routine, like walking or light jogging.

That lack of energy isn’t laziness — it’s your body telling you to slow down. It’s very important to listen when your body asks for rest or a gentler pace.

What about the guilt?

If not working out at all makes you feel guilty, look for alternatives that let you keep moving but at a lower intensity. Try something gentle, like breathing exercises, yoga, mobility work, stretching routines, or walking. 

Just because you’re not sweating doesn’t mean it doesn’t count.

Working on your flexibility or mobility is an excellent way to keep moving without demanding too much of your body and it brings many benefits.

The most important thing is:

Don’t be so hard on yourself.
You don’t need to push yourself to the max all the time to achieve your goals or feel good. Taking care of yourself means caring for both your body and your mental health. That requires being flexible and patient with yourself.

Remember: Progress isn’t just about how hard you work out. Listening to your body is also progress. Sometimes, real progress is knowing when to rest  and when to keep going.